54.5 miles + 30' XT
Mo - rest
Tu - 6.98 @ 8:58 including Antelope Circuit 1 x thru
We - 10-12 mile total moderate run including SNW and 5 x 2k @ efforts below: 400m @ 5k effort then 400m @ 10k effort then 1200m @ LT effort. No rest between pace changes and 2 min jog rests between reps. Finish run w/3 x 200m cutdowns. I only did 4 x 2000m. First three in 95/96/5:04, 96/97/5:05, and 96/99/5:13. Then just did 2000 @LT (8:55) and bailed on the 5th. Basically I went out too fast.
Th - 6.16 @ 9:28
Fr - 9-10 mile moderate run including 10 x 30 sec hills @ 5k effort w/45 sec jog rests
9.84 @ 8:24. Great wx and great run, but I tweaked my left hamstring on the 2nd hill and just did 5. PM: weights and 30' elliptical.
Sa - 8.61 @ 9:20. Tired. Very, very easy run around lake. Knee crummy.
Su - 13-15 mile total moderate run including SNW and 10 x 2 min @ 5k effort w/2min jog rests. Finish w/ 3 x 200m cutdowns. Run over rolling hills (if prefer to run on a track run 10 x 500m @ 5k effort w/2 min jog rests). 13.04 @ 9:17. Very tired. Wanted to quit after two miles from just being tired. My knee was worse too. I did 5x2min @ 5k and didn't feel like more.